Heart Helping Foods to Include

Despite the terrible figures around COVID-19, heart disease is still the number one cause of death among men and women around the globe. February is heart health month and the perfect time to focus on adding in heart helping foods to your eating routine! Try these ideas!

Olive Oil (Image source: iStock)

OLIVE OIL

In cooking, limit the amount of butter that you use and instead, move in olive oil. This is important to help your heart health! Butter is primarily saturated fat, for example: 1 tablespoon of butter has 12 grams of fat and 7 grams saturated fat. Compared to olive oil which per tablespoon has 14 grams of fat and ONLY 2 grams of saturated fat.

This doesn’t mean that you can never use butter again! But when possible, move in olive oil instead!

Quick tip: If the taste of olive oil is too strong for certain dishes, pick-up a bottle of “light” olive oil, which is light in flavor because it has been pressed more than extra virgin olive oil, which is from the first press of the olives.

Heart Health (Image source: iStock)

BEANS

Beans are so great for heart health because they are rich in fiber! This is important because fiber is linked to improving blood pressure and cholesterol levels. One cup of beans has between 8 and 17 grams of fiber! For example: one cup of lentils has 8 grams of fiber and one cup of chickpeas has 17 grams of fiber.

There are plenty of ways to add-in beans from soups, chili, stews, or even dips. Here are links to a couple of my favorites: bean dip, white chicken chili, and roasted beet hummus.

Biena Snacks

Also simple ways to add-in beans like roasted chickpeas from Biena Snacks that come in a wide variety of flavors and some treat-like flavors too (e.g. milk chocolate!). Each serving is about 130 calories plus it delivers 6 grams of fiber and 6 grams of protein. Click here to buy some from their website or check your local stores like Target or Wegmans for them as well!

BadaBeanBadaBoom

Or BadaBeanBadaBoom are so crunchy and delicious! These have 100 calories and 5 grams of fiber per pack! They come in a wide variety of flavors too! My personal favorite flavor is Sweet Sirarcha.

Click here to buy some from their website or check local grocery stores like Wegmans.

Hummus and Veggies

VEGGIES

While I’m sure you know that you need to eat vegetables, most people still aren’t eating enough vegetables routinely. Vegetables are important for heart health because like beans, they deliver fiber! Plus all of the color from vegetables brings along important antioxidants and plant compounds that are linked to helping health in many ways - including heart health.

Here are some ways to boost your veggie intake!

• For a snack, appetizer, or side dish at dinner serve cup sliced veggies with hummus or your other favorite dips!

• Have two different veggies at meals - Quick tip: stock up on frozen veggies to make adding extra vegetables a breeze

• Make vegetable based soups, like Creamy Tomato Soup or Fall Squash Soup

• Go plant-based at least one day per week - try dishes like Creamy Pasta Primavera

• Snack on celery filled with light cream cheese or creamy peanut butter

PB Pretzel Granola

Serves 12

Ingredients:
Parchment paper for lining the baking dish
2 ½ cups whole-wheat pretzels, chopped
1 cup old fashioned oats, plus 1 cup left whole
2 tablespoons chia seeds
1/3 cup creamy peanut butter
1/3 cup extra virgin olive oil
1/3 cup agave nectar

 Directions:

1. Preheat the oven to 350 degrees F. Prepare a baking dish (e.g. 9” x 9”) with parchment paper.

2. Chop the pretzels until coarsely ground (or use a food processor). Then transfer to a mixing bowl.

3. In the food processor, pulse the oats until they are finely ground (resembling oat flour). Then transfer to the mixing bowl.

4. In a small saucepan, combine the peanut butter, olive oil, and agave nectar. Heat the mixture over medium heat, stirring frequently, until warmed through and well combined.

5. Stir the peanut butter mixture into the reserved oat-pretzel mixture and mix well. Then transfer to the baking dish and evenly spread throughout.

6. Bake for 20-mintues to until the granola is lightly browned. Cool the granola and store in an airtight container.

Recipe from Molly’s book, Skinny Size-It (Harlequin Non-Fiction 2014)

Super Bowl Snack Recipes!

Super Bowl LV (Image Source: iStock)

Are you thinking about what to make for the Super Bowl Sunday? Here are some delicious recipe ideas for you to try from veggie sticks, to creamy dips, and bite-size desserts.

Veggie Sticks

A quick and easy cauliflower-based “bread”. So delicious!

Click here for the recipe.

Game Day Hummus Platter

Arrange cut veggies and whole grain chips with your favorite hummus selections!

Buffalo Chicken Wing Dip

A healthier dip perfect for the big game. Click here for the recipe.

Crockpot Spinach Artichoke Dip

This creamy, yogurt-based dip is so tasty and easy to pull together! Click here for the recipe.

Reese’s Bites

A perfect fun, bitesize dessert! Click here for the recipe.

Sheet Pan Enchiladas - Two Ways!

There is something so fantastic about sheet pan dinners! One of my favorite bonuses is that they are quick and easy to clean up.

This is a sheet pan enchilada recipe that I have adapted from Molly Gilbert’s, Sheet Pan Suppers cookbook, which is filled with lots of delicious recipes.

Sheet Pan Enchiladas
Serves 6

Ingredients:
2 cups chicken, cooked and diced OR chickpeas, drained and rinsed
1 can diced green chilies
2 cups enchilada sauce
1 cup black beans, drained and rinsed
1 cup chickpeas, drained and rinsed
1/2 cup scallions, chopped
1 cup cheddar cheese, shredded
10 small whole grain tortilla shells
3 cups+ cooked brown rice or cauliflower rice
1 avocado for serving

Directions:

1. Prepare a sheet pan with heavy duty foil. Preheat oven to 350 degrees F.

2. In a mixing bowl, combine the chicken or 2 cups chickpeas), chiles, 1/2 cup enchilada sauce, black beans, chickpeas, scallions, and 1/2 cup of the shredded cheddar cheese. Mix to combine.

3. Spread 1/2 cup of enchilada sauce in a thin layer over the sheet pan. Line perimeter of sheet pan with the rice.

4. To fill the enchilada shells: spread out one tortilla shell and fill it with about 1/2 cup of the chicken mixture. Then roll up folding the two sides and roll tightly so the filling stays in the shell. Place the filled shells on the baking tray in two rows, of 5 wraps each.

   Note - depending on the size of your tortilla shells, adjust the number of enchiladas you prepare!

5. Drizzle the remaining sauce over the rice and over the top of the shells. Sprinkle with remaining cheddar cheese. Bake for 30 minutes or until cheese it melted and filling is warmed through.

   Serve topped with diced fresh avocado!

Cran-Walnut Granola

Cran Walnut Granola (Image Source: iStock)

The funny thing is that I was actually trying to create a new bar recipe but it just didn’t turn out… instead, the result was the best tasting homemade granola, ever. The granola is lightly sweet and perfectly crunchy! I’m now starting to use the oats and maple syrup ratio as a base to make variations off of this recipe switching up different types of chips and dried fruit so I’ll report back on how other combinations come out!

Cran-Walnut Granola
Serves 10

Ingredients:
2.5 cups old fashioned oats 
1/4 cup walnuts 
1 tbsp chia seeds
1/4 cup yogurt chips or white chocolate chips
1/2 cup dried cranberries
1/2 cup maple syrup 
1/4 cup Earth Balance Buttery Spread, melted

Directions:
1. Preheat oven to 350 degrees F. Prepare a 9 x 9-inch baking dish with cooking spray.
2. In a mixing bowl, combine all of the granola ingredients, stir to combine. Transfer the mixture to a prepared dish.
3. Bake for 25 to 30 minutes or until the top is lightly golden brown. Remove from the oven, let it cool, and then stir to break into pieces.

Nutrition Facts (per serving): 200 calories, 8 grams fat, 2 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 40 milligrams sodium, 32 grams carbohydrates, 3 grams fiber, 16 grams sugar, 3 grams protein

Cheesy Buffalo Poppers

This appetizer is easy to pull together and is perfect for watching the big game! The spice level is like that of mild salsa so adjust the hot sauce up or down depending on your preference. Also for a lower spice option, you could opt for shredded cheddar cheese instead of pepper jack cheese!

Cheesy Buffalo Poppers (Image Source: Molly Morgan)

Cheesy Buffalo Poppers
Serves 24 poppers

Ingredients:
2 eggs
2 cups cooked rice
1 cup chopped sweet onion
2 tablespoons hot sauce (adjust taste)
8 oz Pepper Jack cheese, shredded (about 1 1/2 cups)
1 teaspoon onion powder
1 teaspoon garlic powder
non-stick cooking spray

Directions:
1. Prepare mini-muffin tins with non-stick cooking spray. Preheat oven to 350 degrees F.

2. In a mixing bowl lightly beat the 2 eggs. Then mix in the cooked rice, onion, hot sauce, cheese, onion powder, and garlic powder. Mix until well combined.

3. Divide mixture among the prepared mini-muffin tins (about 1 1/2 tablespoons per muffin). Bake for 20 to 25 minutes or until golden brown.

Veggie Chili

This veggie chili is full of flavor and loaded with vegetables - along with of course, beans! Making this a perfect chili to warm up in the winter. This recipe is from my cookbook, Skinny-Size It (Harlequin Non Fiction 2014) which is all about making great tasting recipes in a lighter way yet with great portion sizes!

The key to skinny-size it recipes is loading up recipes with veggies because most vegetables per cup have fewer calories than many other foods which results in a great portion size while keeping calories in check. Pick up a copy of Skinny-Size It where books are sold online or click here.

And lastly I definitely suggest to pair this up with some delicious Whole Grain Corn Bread. Click here for the recipe.

Veggie Chili (Image Source: iStock)

Veggie Chili
Serves 12

Ingredients:
2 cans (15.5 oz) kidney beans, drained and rinsed
1 can (15.5 oz) cannellini or pinto beans, drained and rinsed
1 can (14.5 oz) diced tomatoes
2 cups low sodium vegetable broth
2 cups fresh or frozen corn
1 1/2 cups diced sweet onion
1 cup mild salsa (or salsa of your choice)
1/2 large red bell pepper, seeded, deribbed, and chopped (about 1 cup)
Chili powder, to taste
Sea salt, to taste

Directions:

1. Combine all the ingredients, except the chili powder and sea salt in a slow cooker (*See below for quick cooking Instant Pot instructions). Cook on low for 6 to 8 hours.

   Or to prepare on the stove top, combine all the ingredients in a large soup pot, bring to a boil over medium-high heat, and then lower the heat and simmer for 1 hour.

2. Season with chili powder and sea salt to taste, and serve at once.

   Serving suggestions: Serve topped with fresh jalapenos, shredded cheddar cheese, and plain Greek yogurt.

   *INSTANT POT INSTRUCTIONS: Combine all ingredients in Instant Pot. Lock lid. Adjust settings to cook on high for 14 - 16 minutes. Release pressure, stir, and serve!

   Nutrition facts (per serving): 180 calories, 1 gram fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 250 milligrams sodium, 34 grams carbohydrates, 8 grams fiber, 4 gram sugar, 10 grams protein
   

Chocolate Dessert Hummus

This dip is perfect to pair with fresh fruit like apple slices, strawberries, or your other favorites! Plus it is simple to whip up. Report back if you try it. Happy Friday!

Chocolate Dessert Hummus with Fresh Fruit (Image Source: iStock)

Chocolate Dessert Hummus
Serves 4

Ingredients:
1 can of chickpeas (14.5 oz), drained and rinsed
6 tablespoons coconut milk
2 tablespoons agave nectar
2 tablespoons coconut sugar
1 tablespoon cocoa powder
¼ teaspoon salt
1 teaspoon vanilla extract
¼ cup mini chocolate chips

Directions:

1. In a food processor combine the chickpeas, coconut milk, agave nectar, coconut sugar, cocoa powder, salt and vanilla extract; blend until smooth and creamy.

2. Remove the mixture from the food processor and transfer to a bowl, then stir in mini chocolate chips. Refrigerate for one hour before serving.

   Serving suggestion – serve with fresh strawberries or other fruit

Nutrition Facts (per serving): 130 calories, 3 grams fat, 2 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 175 milligrams sodium, 22 grams carbohydrates, 3 grams fiber, 11 grams sugar, 4 grams protein

Coconut Skillet Chicken

Coconut Skillet Chicken (Image source: Molly Morgan)

Coconut Skillet Chicken
Serves 4

Ingredients:
4 skinless boneless chicken breasts (about 1 1/2 pounds)
1/4 teaspoon sea salt
1/4 teaspoon black pepper
1 tablespoon coconut oil
1/2 cup red onion, chopped
1 cup vegetable stock (low sodium)
2 tablespoons fresh lime juice
1 tablespoon fresh cilantro, chopped
1/2 teaspoon red chili flakes (adjust to taste preference)
1/2 cup coconut milk
1 tablespoon cornstarch mixed into 1 tablespoon water
2 cups cooked brown rice

Directions:

1. Season each side of the chicken with salt and pepper.

2. In a large skillet, melt the coconut oil over a medium high heat. Add the chicken breasts and cook each side for 5 to 7 minutes or until browned on each side.

3. In the same skillet, add the chopped onion and sauté for a few minutes to soften. Add the vegetable stock, lime juice, cilantro and chili flakes. Bring the mixture to a boil and then reduce to a simmer, continue to simmer for 5 to 10 minutes to let the sauce reduce down.

4. Stir in the coconut milk and bring to simmer again for another 5 minutes. Add the prepared corn starch and bring to a boil to thicken the sauce.

5. Add the chicken back to the skillet and let the chicken continue to cook until it is cooked through (about 5 – 10 minutes). Serve over brown rice. Serve immediately!

Roasted Beet Hummus

This is a fun twist on the traditional hummus! The light sweetness of roasted beets taste great in this chickpea based dip. When serving hummus, try different toppings like crumbled feta, chopped scallions, chopped herbs, or caramelized onions.

From a health perspective, what I love about hummus is that it has more nutrients compared to many other traditional dips. This is largely thanks to the chickpeas, which are the base of hummus because they provide key nutrients including: dietary fiber, vitamin A, vitamin E, vitamin C, folate, magnesium, potassium, and iron.

Roasted Beet Hummus (Image Source: iStock)

Roasted Beet Hummus
Serves 10

Ingredients:
1 small roasted beet*
1 15-oz. can chickpeas, mostly drained
1 Tbsp. lemon juice 2 – 3 tsp. garlic, minced
2 Tbsp. tahini (sesame seed paste)
2 Tbsp. extra virgin olive oil

*or purchase roasted beets in the produce section of the grocery store (e.g. Love Beets)

Directions:
1. Preheat oven to 375° F 2. Prepare roasted beets: remove the stem, most of the root from your beets, peel and scrub and wash them underwater until clean. Wrap beets in foil, drizzle lightly with olive oil, wrap tightly, and roast for one hour or until tender. Cool beets to room temperature.

3. Combine all ingredients in the food processor and blend until smooth.

Serving suggestion: Serve with chopped vegetables or whole grain pita.

Nutrition facts (per serving): 74 calories, 5 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 140 milligrams sodium, 7 grams carbohydrates, 2 grams fiber, 1 gram sugar, 2 grams protein